Walking is the most common type of physical activity for older folks.
It’s also the most underrated.
But let me be clear: This form of exercise is effective. It helps prevent multiple chronic conditions… for FREE.
In fact, new research reveals how walking faster can decrease your risk of one serious, often fatal, condition in particular…
Walking speed and intensity are important
In a study published in the Journal of the American Geriatrics Society, researchers found a strong connection between walking pace and heart failure risk in postmenopausal women.
Researchers used data from the Women’s Health Initiative. They followed over 25,000 women between the ages of 50 to 79 for nearly 17 years. And they categorized participants’ walking pace as casual, average, or fast.
Ultimately, they found that women who walked at an average or fast pace reduced their risk of heart failure by 27 percent and 34 percent, respectively. (That was compared to walking at a casual pace.)
But walking at a faster pace for less than one hour weekly provided the same heart protection as walking at a casual or average pace for two hours weekly.
In other words, it’s not just frequency that matters here.
Walking speed and intensity matter, too. Especially when it comes to avoiding major cardiovascular events.
Take a step, then push harder (when you can)
If you really think about it, these findings make a lot of sense.
By walking fast, you improve cardiovascular fitness by training your muscles to absorb oxygen more efficiently. In turn, this helps improve important health parameters such as your heart rate, blood pressure, and insulin resistance. All of which have ties to heart health.
That’s why I can’t urge you enough to make every effort to adopt a more active lifestyle, no matter your age.
Taking the first “step” is major. Then, when you’re ready, be sure to push your body a bit harder. You’ll likely become a bit out of breath and sweaty, but I can promise you, it’s worth it.
Here’s what I do: For every few minutes of casual walking, increase the pace for 30 seconds (or more). Repeat as often as you can.
This simple practice really revs up your metabolism to provide you the best benefits exercise has to offer… for your heart, and beyond.
To learn more about what different forms of exercise can do for your health—including simple “recipes” for ultimate protection—check out the February 2022 issue of my monthly Logical Health Alternatives newsletter (“The only “magic bullet” that can conquer heart disease, diabetes, dementia, and MORE”). Not yet a subscriber? Click here to become one!
“Can individuals’ walking pace impact their heart failure risk?” ScienceDaily, 01/20/2022. (sciencedaily.com/releases/2022/01/220120091157.htm)